how many sets per exercise and workout?

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  1. Quote Originally Posted by Rodja

    He also has nothing else in his life but eating and training. As with anything a pro BB'er says, take it with a grain of salt because they are not only genetically gifted, but also have "assistance."
    Ofcourse. That was my point when saying how he doesn't do the typical 6 meals a day an stuff. All he has to do daily/nightly is eat, train and relax


  2. Quote Originally Posted by Rodja View Post
    He also has nothing else in his life but eating and training. As with anything a pro BB'er says, take it with a grain of salt because they are not only genetically gifted, but also have "assistance."
    Not too mention the typical pro bodybuilding program is highly metabolic filled with few heavy compound movements (i.e.: bodybuilders are not squatting, deadlifting or cleaning 2-3 times a week such as a power lifter or olympic lifter)
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  3. Quote Originally Posted by ZiR RED

    Not too mention the typical pro bodybuilding program is highly metabolic filled with few heavy compound movements (i.e.: bodybuilders are not squatting, deadlifting or cleaning 2-3 times a week such as a power lifter or olympic lifter)
    I beg to differ. Just cuz a pro bodybuilder isn't trying to bench 1000lbs or whatever doesn't mean they don't do compound movements. Alot of pro bodybuilders squat, deadlift, bench.. No cleans but whatever. But yeah deff not 3 times a week I'll give you that. That's cuz a powerlifters main focuses are just the compound movements.

  4. Quote Originally Posted by VS91588 View Post
    I beg to differ. Just cuz a pro bodybuilder isn't trying to bench 1000lbs or whatever doesn't mean they don't do compound movements. Alot of pro bodybuilders squat, deadlift, bench.. No cleans but whatever. But yeah deff not 3 times a week I'll give you that. That's cuz a powerlifters main focuses are just the compound movements.
    Exactly, the neural component of many bodybuilding programs, especially those done by pro's (at least, what I've seen published and on their videos) is not compound lift driven. Nor is the absolute intensity (% of the 1 RM) very high). This factor, in conjunction with what has already been mentioned allows for 4 + hours of weight lifting per day.

    Br

  5. Quote Originally Posted by VS91588 View Post
    I beg to differ. Just cuz a pro bodybuilder isn't trying to bench 1000lbs or whatever doesn't mean they don't do compound movements. Alot of pro bodybuilders squat, deadlift, bench.. No cleans but whatever. But yeah deff not 3 times a week I'll give you that. That's cuz a powerlifters main focuses are just the compound movements.

    The percentages are also not comparable. BB'ers do not train at 90% and beyond.
    M.Ed. Ex Phys

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  6. A bodybuilder doesn't worry about how much he lifts but a bodybuilder will always take his muscles to 100% failure

  7. Quote Originally Posted by VS91588 View Post
    A bodybuilder doesn't worry about how much he lifts but a bodybuilder will always take his muscles to 100% failure
    Training a muscle to failure does not have the CNS load that ME training does.
    M.Ed. Ex Phys


  8. Quote Originally Posted by Rodja View Post
    The older I get, the more I think that for the first 3-4 years, lifters should focus on strength and technique. There is no reason why anyone that is 160 lbs should be doing leg extensions and cable crossovers. Focusing on the compound lifts has started to slowly subside and I rarely see people doing lots of dips, pullups, deadlifts, standing overhead press, BB rows, etc.
    1000% agreed.

  9. Quote Originally Posted by VS91588
    A bodybuilder doesn't worry about how much he lifts but a bodybuilder will always take his muscles to 100% failure
    I would agree with that in most instances, but 8X Mr. O Ronnie Coleman showed the world he could deadlift 800 pounds for two reps five weeks out of the Mr. Olympia contest. That is a lot of weight for anybody.

  10. and franco could deadlift even more

  11. Ronnie and Franco are exceptions to bodybuilding. But b4 Ronnie Deadlift 800 for about 4 reps he previously did other sets of 15, 12, 10 reps. A bodybuilder can mix hypertrophy training and strength training together. Pyramiding the weight up

  12. Yes certainly. I just wanted to shed light on the 'no bodybuilder does low reps with high weight' stigma lol. And you gotta love Franco!

  13. Just thought I would add that Ronnie also put himself outta the game by hurting himself. Once he hurt his back he was never able to recover. All those insane lifts take a toll for sure.

    He is still one my favorites but I think health wise he really made some stupid choices buts that just my opinion.

  14. Yeah it deff takes a toll on your body. I personally like deadlifting w/ dumbbells lately. I been reading up on FST-7; 7 sets with 30-40 second rest periods. After my back workout I grab 100-110lb dumbbells and perform that. It's really hard and you get more of a squeeze on the way up cuz you are not limited by a barbell.

  15. That's cool I noticed a lot of pro bbs do deads last or toward the end of there workouts to prevent injury n focus of perfect form more that the weight.

  16. Quote Originally Posted by VS91588
    Yeah it deff takes a toll on your body. I personally like deadlifting w/ dumbbells lately. I been reading up on FST-7; 7 sets with 30-40 second rest periods. After my back workout I grab 100-110lb dumbbells and perform that. It's really hard and you get more of a squeeze on the way up cuz you are not limited by a barbell.
    Always full of knowledge.
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  17. Quote Originally Posted by AaronJP1

    Always full of knowledge.
    Thanks dude I appreciate it. I just notice alot of ppl keep their exercises so barbaric. The basic movements are great but change up the variations, change up the intensity. Trying new things keeps your body guessing, keeps your body changing.

  18. Doing deads last is definitely a double-edged sword though. Having fatigued upper back muscles and, even more problematic, core muscles is a recipe for disaster if you're not careful. It's night and day different between athletes (not to say BBers aren't) and BBers though, so I do understand.

  19. i do deads every other back workout. spinal erectors take a while to fully heal, so if your doin squats and barbell rows you dont need deadlifts every back.

  20. Quote Originally Posted by SuperMachoMan View Post
    i do deads every other back workout. spinal erectors take a while to fully heal, so if your doin squats and barbell rows you dont need deadlifts every back.
    Why would rows take a toll on the erectors? I train the erectors 2-3x/week and it has made my back stronger than ever with much less pain.
    M.Ed. Ex Phys


  21. Quote Originally Posted by Rodja View Post
    Why would rows take a toll on the erectors? I train the erectors 2-3x/week and it has made my back stronger than ever with much less pain.
    I train my erectors twice a week, but do most of my rowing chest supported for no other reason then westside does it like that haha.

  22. Quote Originally Posted by Rodja View Post
    Why would rows take a toll on the erectors? I train the erectors 2-3x/week and it has made my back stronger than ever with much less pain.
    o nice man. whats your deadlift at right now?

  23. It comes down to conditioning with the spinal erectors. If you slowly progress to where you are loading them 2-4 times a week, they will handle it just fine. If you go from loading them once a week to 3 times, or from a low loading to a really high loading, then you will have problems.

    As for doing dead lifts last in typical bodybuilding programs....I think this is just old rhetoric and ego - ...the ego to want to maximize the (useless) lat pump prior to dead lifting.

    Br

  24. Quote Originally Posted by SuperMachoMan View Post
    o nice man. whats your deadlift at right now?

    I pulled 495 traditional on Monday. I prefer to pull sumo, but it takes a toll on the hips and adductors/abductors, so I do 2 weeks of traditional, 1 week rack pull sumo, and 1 week full-range sumo.
    M.Ed. Ex Phys


  25. Quote Originally Posted by ZiR RED
    It comes down to conditioning with the spinal erectors. If you slowly progress to where you are loading them 2-4 times a week, they will handle it just fine. If you go from loading them once a week to 3 times, or from a low loading to a really high loading, then you will have problems.

    As for doing dead lifts last in typical bodybuilding programs....I think this is just old rhetoric and ego - ...the ego to want to maximize the (useless) lat pump prior to dead lifting.

    Br
    Hey red so I'm trying to design a new program and I'm still not sure how I wanna set it up. You said earlier hytroprophy benefits from linear periodization. The progress focus being adding volume. Is this true for the ectomorph as well. If so could u give me kinda like a example layout of what you recommend?

  26. Quote Originally Posted by Rodja View Post
    I pulled 495 traditional on Monday. I prefer to pull sumo, but it takes a toll on the hips and adductors/abductors, so I do 2 weeks of traditional, 1 week rack pull sumo, and 1 week full-range sumo.
    You still train westside? So this ME work im assuming?

  27. Quote Originally Posted by SweetLou321 View Post
    You still train westside? So this ME work im assuming?
    It's ME work, but not really Westside per se since so much of their training is gear oriented and I'm a raw guy.
    M.Ed. Ex Phys


  28. Quote Originally Posted by Rodja View Post
    It's ME work, but not really Westside per se since so much of their training is gear oriented and I'm a raw guy.
    Right of course, I train WSC with variations since im raw also.

  29. Quote Originally Posted by hugry4more View Post
    Hey red so I'm trying to design a new program and I'm still not sure how I wanna set it up. You said earlier hytroprophy benefits from linear periodization. The progress focus being adding volume. Is this true for the ectomorph as well. If so could u give me kinda like a example layout of what you recommend?

    I'd be happy to offer some tips and look it over for you. If you want me to design one, PM me and I can discuss that with you as well.

    My suggestions are to work in micro cycles of 3-4 weeks, each one followed by a slight unloading period. In traditional periodization, you would start off working to increase muscular endurance...which would translate into some sarcoplasmic hypertrophy. So 3 weeks of higher reps (12-15) with shorter rest periods with a focus on increasing volume via reps. Add 2 sets per workout on majors, and 1 set/wo on minor lifts. Take a week of reduced volume.

    Then 3 weeks working on myofibril hypertrophy, with a focus on increasing volume via increases in strength. This would be sets in the 5-8 rep range. Add 1 set per workout on major lifts, and 1 the 2nd week on minor lifts. Take a week at reduced volume and intensity, then move to something new. perhaps a hybrid, in the area of 9-11 reps.

    Br

  30. Quote Originally Posted by ZiR RED

    I'd be happy to offer some tips and look it over for you. If you want me to design one, PM me and I can discuss that with you as well.

    My suggestions are to work in micro cycles of 3-4 weeks, each one followed by a slight unloading period. In traditional periodization, you would start off working to increase muscular endurance...which would translate into some sarcoplasmic hypertrophy. So 3 weeks of higher reps (12-15) with shorter rest periods with a focus on increasing volume via reps. Add 2 sets per workout on majors, and 1 set/wo on minor lifts. Take a week of reduced volume.

    Then 3 weeks working on myofibril hypertrophy, with a focus on increasing volume via increases in strength. This would be sets in the 5-8 rep range. Add 1 set per workout on major lifts, and 1 the 2nd week on minor lifts. Take a week at reduced volume and intensity, then move to something new. perhaps a hybrid, in the area of 9-11 reps.

    Br
    Hey just wanted to let ya kno ill prob just work up something today using the example u posted n send it to ya for a critique if that's cool. Thanks again bro
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